You can’t always prevent type 2 diabetes. There’s nothing you can do about your genetics, ethnicity, or age.
However, a few lifestyle tweaks can help delay or even prevent the onset of type 2 diabetes, whether or not you have diabetes risk factors such as prediabetes.
Your diet should limit sugar and refined carbohydrates and replace them with low glycemic whole grains, carbohydrates, and fiber. Lean meat, poultry, or fish provide protein. You also need heart-healthy omega-3 fatty acids from certain kinds of fish, monounsaturated fats, and polyunsaturated fats. Dairy products should be low in fat.
It’s not only what you eat, but also how much you eat that matters. You should be careful about portion sizes and try to eat meals at about the same time every day.
Type 2 diabetes is associated with inactivity. Getting 30 minutes of aerobic exercise every day can improve your overall health. Try to add in extra movement throughout the day, too.
You’re more likely to develop type 2 diabetes if you’re overweight. Eating a healthy, balanced diet and getting daily exercise should help you keep your weight under control. If those changes aren’t working, your doctor can make some recommendations for losing weight safely.
The bottom line
These changes in diet, exercise, and weight management work together to help keep your blood glucose levels within the ideal range all day long. Discover how curcumin, vitamin D, and even coffee can also help you prevent type 2 diabetes.